CF 864 – WOD 5:15a.m./ 9:00a.m. Thrusters 5-5-5-3-3-1 Metcon: 5 rounds for time: 7 thrusters (50% of your max 1 rep thruster) 7 SDHP (use same bar and weight for both exercises) Rx’D = FORM – Full Range of Motion …
Tuesday June 15, 2010
CrossFit WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 7 Rounds for time: 100 meter sprint 8 kettlebell swings 16 push-ups FORM/FROM (full range of motion) Remember the importance of your form and getting full range of motion on every exercise. Push yourself as hard …
Monday June 14, 2010
CrossFit 864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m. -100 Meter Walking Lunge 5 Rounds of: 10 Goblet Squats 20 Weighted Sit-ups -100 Meter Walking Lunge Hydrate / Stretch / Refuel (eat) “If you then, though you are evil, know how to give good …
Saturday June 12, 2010
CF 864 – WOD 8:30a.m. at gym Saturday morning – June 12 at 8:30a.m. 5k 4 Kenya For any of you that are interested in a 5k run for a great cause that will help raise money for the commumity …
Friday June 11, 2010
CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m. For Time: 100 Jumping Air Squats 200 Meter Farmers Walk 100 Mountain Climbers 200 Meter Sprint 100 Flutter Kicks 200 Meter Farmers Walk 100 Push-ups 200 Meter Sprint 100 Sit-ups 3-2-1-Go! “Bear with each other …
Thursday June 10, 2010
CrossFit 864 WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 21-15-9 reps of: Thrusters (95/65) Burpees then – Run 1 mile / push the run time for a PR – Hard & Fast! Challenge – wear your weighted vest for entire workout. Hydrate / Stretch …
Wednesday June 9, 2010
CrossFit 864 – WOD 5:15a.m. / 9:00a.m. 400 meter overhead plate carry (45/25) then – “The Gorilla” AMRAP in 15 minutes 5 SDHP 115/75lbs 10 Wall Balls 20/14lbs 15 Sit Ups “The Sovereign LORD is my strength; he makes my …
Tuesday June 8, 2010
CrossFit 864 WOD 5:15a.m. / 9:00a.m. / 4:15p.m./5:15p.m./6:15p.m. AMRAP in 20 minutes: “Nickel and Dime” 5 Box Jumps – 24/20 10 KBS (Kettlebell Swings) – 53/35 “Before the mountains were born or you brought forth the earth and the world, …
Monday June 7, 2010
CrossFit 864 WOD – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Michael” 3 Rounds for time: Run 800 meters 50 Back Extensions 50 Sit-ups In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. “so that …
Saturday June 5, 2010
CrossFit 864 WOD – 8:30a.m. “Yours, O LORD, is the greatness and the power and the glory and the majesty and the splendor, for everything in heaven and earth is yours. Yours, O LORD, is the kingdom; you are exalted …